Week ending 20 sep 2026
Biggest week since the build and the fastest continuous unit on record: 2,163m unbroken at 3:41.9/km on HR 175.8, twice. Limiter is unchanged — nothing at or under 3:30/km has yet run longer than a kilometre.
- runs
- 6
- distance
- 101.5 km
- time
- 8h 15m
- elevation
- 689 m
| day | session | km | time | pace | hr | load |
|---|---|---|---|---|---|---|
| mon 14 sep | Weight Training | 35:40 | ||||
35m39s. Strava returns a single unnamed entry for the whole session; no set, rep or load detail available. Duration and timing only. | ||||||
| tue 15 sep | 400m repetitions | 11.2 | 49:38 | 4:27 | 157 | 67 e |
Ladder of 400s in 100 / 99 / 92 / 87s, a 118s float 400, then 8 x 400m in 83-84s (3:27.5-3:30.0/km) off 45s jog floats of ~90-100m, then 2 x ~750m at 3:41 and 3:45/km. Rep HR 168-173, max 184. Fastest 400 83s. | ||||||
| wed 16 sep | Herdsman++ | 24.4 | 2:02:15 | 5:00 | 149 | 148 e |
16.4km at 4:47.8/km on HR 152.6, a 13m36s coffee stop, then 8.0km at 5:26/km on HR 143.0. Biggest easy run since the marathon, entirely aerobic, max 172. | ||||||
| thu 17 sep | 30/30s + 4' / 8' / 4' / 8' | 13.0 | 54:29 | 4:12 | 162 | 78 e |
The week's session and the longest continuous fast running on record. 4 x 30s at 3:14-3:25/km, then 4min 1,088m at 3:40.6/km (HR 170.7/175), 8min 2,163m at 3:41.9/km (HR 175.8/184), 4min 1,097m at 3:38.8/km (HR 172.4/179), 8min 2,157m at 3:42.5/km (HR 178.4/185), floats of 60s and 120s. Then 4 x 30s at 3:13-3:30/km. All work laps had elapsed equal to moving time — unbroken. The 11m40s of stationary time sat entirely in the warm-up. Fastest 1k 3:38, fastest 5k 19:09, fastest mile 5:55. | ||||||
| fri 18 sep | 2 x ~20 minutes | 21.5 | 1:36:59 | 4:31 | 164 | 142 e |
First effort 4,777m at 4:11.2/km moving (HR 171.6, max 182) but split by a five-minute stop with HR to 89, so 14:37 then 5:09 rather than one piece. Second effort 4,504m in 18:03 continuous at 4:00.4/km (HR 169.9, max 181). Nine hours after Thursday's session; HR ran ~10 bpm high for the pace. 17m51s stationary across the run, reason not recorded. Hilly Cottesloe-North Fremantle-Swanbourne route. | ||||||
| sun 20 sep | 4 x 6km, 1km float | 31.5 | 2:16:16 | 4:20 | 156 | 180 e |
Reps 4:15.5 / 4:10.7 / 4:09.5 / 4:09.7 per km on HR 157.3 / 159.2 / 161.2 / 162.1, max 173. Pacing duty at three-hour marathon pace — externally set, so not a fitness reading at pace. Three of the four 6km blocks were fully continuous. Longest run of the year outside the ultra and marathon. | ||||||
good
- The longest continuous block at or near goal pace grew by more than half. Thursday's session held 8 minutes at 3:41.9/km (2,163m, HR 175.8, max 184) and again at 3:42.5/km (2,157m, HR 178.4, max 185), both with lap elapsed time equal to moving time — genuinely unbroken. The previous best on file was roughly 1.4km, a 5-minute repetition at 3:37/km. The 4-minute blocks either side ran 3:40.6 and 3:38.8/km.
- Top-end access at speed was confirmed a second time. 185 peak inside an 8-minute block averaging 178.4 — a max only 6.6 bpm above the block average, which is a physiological reading rather than a strap spike. Last week's 189 in the 600s was the first; this is the corroboration. Heart rate climbed 170.7 to 175.8 to 172.4 to 178.4 across the four blocks, the shape of a real progressive effort.
- 101.5km across five runs, three weeks after a marathon, with four of the five carrying work and no symptom reported anywhere. Wednesday's 24.4km easy ran 4:48/km for the first 16.4km at HR 152.6 — the aerobic efficiency established in the last build has survived the layoff intact.
note
- Thursday evening's session finished around 20:50 and Friday's 21.5km with two ~20-minute efforts started at 05:05 — a nine-hour turnaround between two working runs. It shows in the numbers: Friday held 4:11/km at HR 171.6 and 4:00/km at HR 169.9, where Sunday ran 4:09/km at HR 161. Ten beats of cardiac cost for the same pace, two days apart. Read as residual fatigue, not fitness regression.
- Sunday's 4 x 6km ran 4:15.5 / 4:10.7 / 4:09.5 / 4:09.7 per km — pacing duty at three-hour marathon pace, so the pace was set by the job rather than by intent. 24km of the week's roughly 47km of work sat 40+ seconds per kilometre outside goal-pace range. Useful aerobic load; not a fitness data point at pace.
- Running volume went 43.7 to 84.5 to 101.5km across three weeks. That is a return to build-phase territory in three steps and the fastest ramp in the file. Both dormant overuse sites now have their exact triggers present at once — 400m and 600m repetitions for the left hamstring, and push-off-heavy speed for the flexor hallucis longus — with lifting adding calf and foot load alongside. Nothing reported. The exposure is the observation.
- Friday's run carried 17m51s of stationary time across 21.5km, including a five-minute stop mid-effort with heart rate falling to 89. The reason is not recorded. The first ~20-minute effort is therefore two pieces, 14:37 and 5:09, not one; the second, 18:03 at 4:00.4/km, was continuous.
- Strength work ran once, Monday 12:07, 35m39s. Strava now returns a single unnamed entry matching the full session duration rather than an empty list, so there is still no set, rep or load detail — duration and timing are all the source knows. It sat about 17 hours ahead of Tuesday's repetitions.
watch
- The seam is the whole question now. Seven weeks out, the file contains no continuous running at or under 3:30/km longer than a single kilometre, and the closest approach on record — Thursday's 8 minutes at 3:42 — sits about 12 seconds per kilometre off it. The density and the heart-rate access have both arrived; the unit length has not. Whether a continuous 4-5km at or under 3:30/km appears in the next fortnight is the one readout that would let the projection move on measurement rather than extrapolation.
- Saturday 2026-09-19 was the week's only blank day, sitting between Friday's 21.5km and Sunday's 31.5km. No symptom attached, cause not stated.
- GPS caveat on every split quoted here: measured distance runs roughly 1% long on road, so paces read about 1% optimistic. Thursday's 3:41.9/km is nearer 3:44 true.